WOD / Blog
11 July 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
10 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (3 Minutes Work/3 Minutes Rest) 21 Ab Mat Sit Ups 15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down. 9 Cleans (135/95)(95/65) *Max […]
09 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Work: 10 minutes to get upside down. Work kicking up onto the wall, holds, one-handed holds, freestanding holds, walks, etc. WOD: 30 Minute Alternating EMOM Minute 1: Max Effort Burpees Minute 2: Max Effort Slam Balls (30/20)(20/15) Repeat for 15 rounds. Score is your total rep count. Stimulus/Focus: This will […]
08 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 8 x 8 x 8 x 8 x 8 x 8 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Time Cap) 30 Double Unders 15 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to complete all work unbroken. Rest as needed to be ready […]
07 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 12 Alternating Lunges 8 Pull Ups 4 Handstand Push Ups/Masters (20/15) Seated Dumbbell Presses RX+: Jump Lunges, Chest to Bar, Strict HSPUs (Masters: Handstand […]
06 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the back squat and get ready to workout! WOD: Manion 7 Rounds For Time: 400 meter Run 29 Back Squats (135/95)(95/65) In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 Stimulus/Focus: This workout is challenging on the legs. Try […]